I am not here to mince words...Strength and flexibility go hand in hand much like Beer and Cheese...

If you don't have a solid base to stand on you'll never be able to stand strong for what you truly stand strong for...

Leg Day:

Warm up: 15 minutes on a stationary bike play vary the resistance

4 minute 85 rpm flat road ride

2 minutes 75 rpm

3 minutes worth of intervals 30 seconds of 95 rpm 30 seconds of 65 rpm

2 minutes 75 rpm

3 minutes worth of Intervals 30 seconds 100 rpm 30 seconds of 75 rpm


Workout:

BOSU* flat side balance 1 leg: 30 seconds each leg x 3 rounds

BOSU* Flat side 1 leg balance with a touch 8 touches per leg (touch the front of the BOSU with opposite hand)

*If the BOSU is too challenging or you don't have one use the floor it will challenge you.

Workout 3 rounds rest 1 minute
 
Leg Press x16

Calf press x16

Reverse lunge x16 (8 each leg)

Calf press x16

Body weight Squat x16 

Calf press x16

Workout 3 rounds rest 45 sec- 1 minute

Forward walking Lunges with a opposite hand floor touch. x 8

BOSU Jumps x 8 

Goblet Squat x8 (Squat using a dumbbell for added weight hold weight under you chin) 

Workout 3 rounds Rest 1 minute

Step ups x16 (8 per leg)

Jumps on to same step x 8

Repeat 2 more times for without stopping = 1 round

Workout 3 rounds Rest 1 minute

Kettle Bell swing x 8

Ball Slam x 8 

Kettle Bell Swing x 8

Ball Slam x 8

= 1 round

Feel free to make any necessary modifications based on time or limitations of equipment. This workout is designed to challenge and build strong legs but also keep your core engaged and active. 

Flexibility...What are you doing to keep your sense of flexibility...Mentally spiritually and physically?

"Show class, have pride, and display character. If you do, winning takes care of itself."
                                                                                                               Paul "Bear" Bryant